Finding it hard to shed the last few pounds of baby weight, I started lifting weights after the birth of my second child. I was new to the gym and started by taking a few classes just for women and running short distances. I eventually increased my distance to complete a full marathon. I continued lifting weights as part of my cross-training program.

I started seeing great results to my physique from strength training and enjoyed it very much. In 2008, I decided to leave my career of 17 years to become a personal trainer. My love for fitness grew rapidly. I wanted to expand my knowledge and help others reach their goals. At the same time, I wanted to take my weight training to another level. I loved working out every day, but I needed another goal to push myself further.

I read and collected all kinds of fitness magazines and envied the women who competed. After researching what was involved to compete in figure, I decided to hang up the running shoes and hire a personal trainer who specialized in contest prep. I first consulted with a trainer to see if I could possibly compete at that level. I wanted the challenge to develop a better physique so I could get up on that stage. I competed before I turned 40 and won my very first figure competition.

What Workout Regimen Delivered The Best Results?

I found that a five-day split works well for me with six days on and one day off. I train 1-2 muscle groups per workout and switch my routine up every 3-4 weeks. I keep my body guessing with supersets, trisets, and cardio intervals.

Day 1: Legs/Cardio

Bike

5-10 minute warm-up

Triset

Alternating Dumbbell Reverse Lunges

3 sets of 15, 12, and 12 reps

Stiff-Legged Deadlifts

3 sets of 15, 12, and 12 reps

Seated Leg Press

3 sets of 15, 12, and 12 reps

Bike

3 minutes

Triset

Hack Squats

3 sets of 15, 12, and 12 reps

Hip Abduction Machine

3 sets of 15, 12, and 12 reps

Seated Leg Press

3 sets of 15, 12, and 12 reps

StairMaster

3 minutes

Triset

Lying Hamstring Curls

3 sets of 15, 12, and 12 reps

Walking Dumbbell Lunges

3 sets of 15, 12, and 12 reps

Seated Leg Press

3 sets of 15, 12, and 12 reps

Post-Cardio Interval

15 minutes

Day 2: Back/Chest

Elliptical

5 minute warm-up

Superset

Straight-Arm Pull-Downs

3 sets of 12 reps

Close-Grip Pull-Ups

3 sets of 12 reps

Superset

Incline Single-Arm Dumbbell Press (shown two-handed)

3 sets of 12 reps per arm

Single-Arm Dumbbell Rows

3 sets of 12 reps

Superset

Incline Dumbbell Flyes

3 sets of 12 reps

Barbell Front Raises

3 sets of 12 reps

Superset

Low Cable Flyes

3 sets of 12 reps

Incline Fly Holds

3 sets of 90 second holds

Superset

Reverse Flyes

3 sets of 12 reps

Plank Rows

3 sets of 12 reps

Day 3: Cardio/Core

Bike

5 minute warm-up

V-Ups

4 sets of 25 reps

Ab Wheel Roll-Outs

4 sets of 25 reps

Planks With Knee Tucks

4 sets of 25 reps

Oblique Cable Twists

3 sets of 25 reps

Step Mill

15 minutes

Jog

15 minutes

Day 4: Arms/Delts/Cardio

Jog

5 minute warm-up

Triset

Arnold Shoulder Press

3 sets of 12 reps

Reverse Curls To Shoulder Press

3 sets of 12 reps

Skull Crushers

3 sets of 12 reps

Skipping Intervals

2 minutes

Triset

Dumbbell Lateral Raises

3 sets of 12 reps

Lying Biceps Curls

3 sets of 12 reps

Dumbbell Overhead Press

3 sets of 12 reps

Skipping Intervals

2 minutes

Triset

Upright Wide-Grip Rows

3 sets of 12 reps

EZ-Bar Biceps Curls

3 sets of 12 reps

Triceps Straight-Bar Press-Downs

3 sets of 12 reps

Walk/Jog Intervals

20 minutes; 1 minute jog, 30 seconds walk, repeat

Day 5: Legs

Bike

10 minutes warm-up

Dumbbell Squats

3 sets of 12 reps

Lying Leg Curls

3 sets of 12 reps

Negative Step-Ups

3 sets of 12 negative reps (per leg)

Safety Squats

3 sets of 12 reps (feet close together)

Hip Abduction Machine

1 set of 75 reps

Superset

Standing Calf Raises

4 sets of 10 reps

Standing Calf Raises With Static Holds

4 sets of 30 seconds, rest 1 minute

Superset

Seated Calf Raises

4 sets of 10 reps

Seated Calf Raises With Static Holds

4 sets of 30 seconds, rest 1 minute

Leg Extensions

3 sets of 10 reps

Negative Leg Extensions

3 sets of 10 reps

Cable Glute Kickbacks (shown without cable)

3 sets of 10 reps

Incline Walking

10 minute cool down (10-12 percent incline)

Day 6: Cardio/Core

Bike

5 minute warm-up

V-Ups

4 sets of 25 reps

Ab Wheel Roll-Outs

4 sets of 25 reps

Planks With Knee Tucks

4 sets of 25 reps

Oblique Cable Twists

3 sets of 25 reps

Step Mill

15 minutes

Jog

15 minutes

Day 7: Off

What Nutrition Plan Fueled Your Body?

During my off-season I keep my maintenance diet clean and with a good balance of lean protein, carbohydrates, and healthy fats. During my contest prep/leaning phase, carb cycling worked well for me to lose body fat and maintain muscle mass. I did a five-day cycle of higher carbs on day one, consisting of fibrous carbs (broccoli, green beans, and asparagus) and sweet potato, brown rice, and oats. Then I lowered the intake each day until I ended on day five with no carbs. I made sure to drink 3-4 litres of water daily

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Being fit is a lifestyle that I have grown accustomed to. I know the effect it will have on my future health. Controlling and knowing your body is empowering. It's not an easy lifestyle to maintain, but commitment and dedication make it possible.

What/Who Motivated You?

My motivation to follow a healthy lifestyle comes from many people: my clients, family, friends, and others in the fitness industry (Julie Bonnett and Emily Stirling, who trained me). But most important is myself. As a personal trainer, I'm a role model for health and fitness. I practice what I preach. I certainly couldn't expect to help others reach their goals if I didn't lead the lifestyle also. How I feel after a good workout motivates me to train and push myself to new levels.

Where Did You Go For Inspiration?

I'm not a quitter. When you say you're going to do something, do it. I wanted to take my training to another level, but I needed a goal to push me. My goal to compete in figure didn't come easy. I had to lose more than 20 pounds of body fat, develop muscle mass, transform my physique, and get up onstage. Staying focused and disciplined through diet and training helped me achieve my goal of stepping onstage.

What Are Your Future Fitness Plans?

I had a great competition experience at the Ontario Provincial Championships in Toronto, Ontario, this year. The experience surpassed my goals and expectations. I started out wanting to try one show and have now done four. At this time in my life, I'm not sure what the future holds for me competition-wise. I want to pursue my personal training career and become qualified in nutrition and wellness. Training to compete takes 100 percent dedication. Sometimes I feel other important areas of my life are left on the back burner. During the off-season, I want to improve on areas that need it and build more mass so when the time comes to hit the stage again I'll be ready 100 percent.

What Is The Most Important Fitness Tip?

"Winning a trophy merely collects five minutes of pride and a shelf life full of dust. But giving 100 percent and finishing what you started is irreplaceable confidence in yourself." - Unknown

Because this sport is so subjective you must be in it for yourself and only yourself.

Who Is Your Favorite Bodybuilder/Fitness Athlete?

I have many, but the two most important people who I look up to are Julie Bonnett and Emily Stirling. These amazing athletes brought me to levels I never knew I could be at through inspiration, motivation, and hardcore training.

How Did Bodybuilding.com Help You Reach Your Goals?

I typically go onto the forums and read the workout articles. I love looking through pictures for inspiration and motivation. Bodybuilding.com is a great site with everything you need and more.

Competition History

I have competed in four figure competitions and exceeded my goals and expectations each time. I compete in women's figure open and women's figure masters and have been to the Ontario Provincials twice. Stepping onstage and realizing that I accomplished something amazing is overwhelming and a win in itself.

Photographic Credits: Chris V. Linton - Muscle Insider

Trainer Credits: Julie Bonnett of Contestprep.ca and Emily Stirling

Thank You: To my husband, family, and friends for believing in me, bearing with me, and helping me reach my goals and accomplishments.

Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.